Omega-3 fatty acids, according to the American Heart Association (AHA), benefit heart health and help prevent various forms of cardiovascular disease, including high blood pressure, high cholesterol, stroke and heart attack. Eating a diet rich in omega-3 fatty acids provides adequate amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic adic), and ALA (alpha-linolenic acid), the most common and healthy forms of omega-3 fatty acids, which, according to the University of Maryland Medical Center, are essential for health but are not manufactured by the human body. Omega-3 fatty acids must be consumed.
Fish
Fish such as tuna, salmon, herrings and trout are high in omega-3 fatty acids, as are fish like sardines, mackerel and deep sea fish like shrimp. The AHA recommends one to two servings of fish per week.
Seeds and Nuts
Seeds and nuts also contain omega-3 fatty acids, such as walnuts and flaxseeds. The Mayo Clinic recommends 1.5 ounces a day of nuts such as almonds, hazelnuts, pine nuts or pecans, although because nuts are high in fat they should only be eaten in moderation for optimal benefits.
Algae
Algae and products like spirulina and chlorella, wheatgrass and other plants that contain plant sterols are also high in omega-3 fatty acids and other essential nutrients and minerals. Clinical trials performed by the Centre for Chronic Disease Control in India have been completed, discovering the benefit of plant sterols lowering cholesterol levels.
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